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If there is one thing that unifies many of us when it comes to our workout plans, it is that we are not drinking enough water.

Water is a critical part of everyday life. It flushes toxins from our systems, helps us stablise our body temperature after a workout but in addition to its role as a thirst-quencher, consuming the recommended amount of water per day can have tremendous benefits to your overall health.

A gallon, or around 3.75 litres, is the recommended consumption level for a month-long test — a figure which very few of us actually hit per day. After 30 days, you can reduce to around 3 litres (2.2 for women).

Upping your water intake will bring with it a range of health benefits (as well as a LOT more trips to the toilet), but what will actually happen over a prolonged period of correct consumption?

Chronic dehydration can hugely affect your energy levels, as well as providing huge benefits to your skin. After around a week, you should notice an uptick in your ability to push a little harder in the gym. Your flexibility will increase, leading to noticeably more comfortable hamstrings which can be worked on further with a routine of yoga.

When your body begins to adapt it will put the water to better work, reducing your need to pee 20+ times per day and easing out strain from your muscles and fascia and, assuming that like most of us you have been overlooking your body’s need for H20, the added levels will translate to increased recovery times after a hard session.

Some people even begin to report that their body takes to craving a tall glass of water first thing in the morning, a suitable and healthier alternative to guzzling down a cup of joe to shake away the cobwebs.